1.

14 Easy Ways to Learn How to Be a Morning Runner

2. The Secret to Running Motivation
3. 12 Running Mistakes to Avoid

14 Easy Ways to Learn How to Be a Morning Runner

How to Be a Morning Runner – Why Should I Run in the Morning?

So many reasons. Really.
 Wake up better (think: no longer groggily rolling into the office)
 Boost your mood – running (well, exercising in general) improves your attitude and mood
 Start Your Day Productively – Check a major accomplishment off your list early in the day!
 Stay on Track – we often find excuses to not run if we wait until night time. Get it done early
and it’s off your mind, and you stay on track too!
Now, here are the 14 tips to learn how to be a morning runner!

1.) Mentally Commit Before Bed

This sounds so simple, right?
It is. And it’s not.
Ever find yourself saying “well, I’ll see how I feel in the morning” or “If I wake up I’ll go for a run”?
Yeah….about that. It’s not gonna work.
Strictly tell yourself “I will wake up when my alarm goes off, and I will run”. Nothing else will do.
It’s a simple but effective mentality shift that puts you in “can do” mode. Anything else leads to
excuses and then you’re WAY more likely to hit the snooze button (over, and over, and over).

2.) Lay Running Clothes Out the Night Before

A simple task that removes friction in the morning.

Check the weather and put your running clothes, socks, running shoes, and any gear you need, out
the night before in a convenient spot.
This one easy trick helps me a lot because I roll out of bed bleary-eyed in the morning and don’t
have to think about anything.

3.) Or, Sleep in Your Running Clothes

A lot of runners swear by this method.
One friend (a half marathoner with 2 kids) wakes up at 5am to fit her run in.
How does she do it? She SWEARS by sleeping in her running clothes.
Out the door in less than 5 minutes. Saves time, hassle and expedites the running process so she
gets her kids to school on time (and arrives at work on time too)!
p.s. you don’t actually need to sleep in running shoes…
4.) Go to Bed on Time
Again, another seemingly easy task that many people neglect.
Most people need 7-8 hours of sleep to be fully rested and recovered (especially if you’re
exercising).
Make sure you sleep well!
Set a drop-dead time to end all activities (I do 30 minutes before bed) to have time to brush your
teeth, set your running clothes out for the next morning, etc. So if 10pm is bed time…I stop everything
at 9:30pm.
If you want to learn how to be a morning runner…going to bed on time factors into it…don’t lie to
yourself!

5.) Pre-Run Coffee

Coffee makes the world go round.
If you’re a coffee person, consider waking up 20-30 minutes before your run to get your hit of
coffee.
It gets the body flowing (if you know what I mean) and kick starts your motivation too.
This trick helped me learn how to be a morning runner quickly…I LOVE my morning coffee and it
allowed me to wake up a bit before running (with a better mentality than if I skipped the caffeine).
6.) Prepare Post-Run Breakfast Ahead of Time
To be a morning runner, sometimes means you have to “hack” other parts of your morning.
One way to do that is to prepare overnight oats the night before.
Make one of these 5 Healthy Breakfast Bowls the night before (no microwaving) and fuel up
deliciously (and quickly) after your morning run!

7.) Map Your Route Ahead of Time

Again, reduce morning-of friction by plotting out your running route the night before.
This is especially helpful if you’re following a training plan and need to get a certain amount of miles
in.
I use MapMyRun.com to plot my route – it’s free, just click along a map to create a route and see
the distance. It’s easy, plus it saves you time!

8.) Set Alarms (Yes, more than one)

Worried you’ll snooze the alarm?
Set 2….or 3….or 4.
I always have 2 or 3 alarms set. That way, if I accidentally snooze one…the second (or third) will
wake me for sure.
Note: if snoozing is a big problem for you, set the first alarm at least 15 minutes ahead of your “must
wake up” time to give yourself wiggle room. Then if you do snooze through 2 alarms, you still aren’t
too late to run.

9.) Keep the Bedroom Shades Open

The sunrise was meant to wake people up…yet we block it out with shades, curtains and other light-
blocking tactics.
Do yourself a favor and keep the shades up when you go to bed.
Sleep when it’s dark, and train your body (and brain) to wake up when the sun rises.
Luckily, this usually coincides with when a morning runner usually wakes up, so it will help you learn
how to be a morning runner!

10.) Get Help From Friends and Family

Live with a spouse? Significant other? Friend?
Enlist their help!
 Find a morning run buddy to run with
 Get help with the kids in the morning (so you can run and not worry)
 Find an accountability partner – share your commitment to learn how to be a morning
runner, and text/email/call them after completing your run
 Ask for encouragement – sometimes all you need is a “you got this!” the night before
Asking for help makes morning runs SO much easier.

11.) Create a Habit

Creating a habit is more effective than completing a task once in a while.
Why?
A habit sticks better.
If you want to learn how to be a morning runner, but only run in the morning every once in a
while….that’s not becoming a morning runner, really. It’s just completing a task occasionally.
Habits take an average of 66 days to form – learn how to make running a habit in 5 Ways to Make
Running a Habit.
12.) Take a 7 Day Running Challenge
New to running? Need tips on how to become a runner, and run the right way?
Take the (free) 7 Day Learn to Run Challenge and kick start your new running habit the right way.

13.) Have a Training Plan to Follow

Training for a 5K? Half marathon? 10 Miler?

Choose a training schedule, and follow it.
Having a plan takes the decision-making out of things in the morning.
If you know you have to run based on a training schedule, it’s easier to get it out of the way in the
morning (in case you get too busy later on).

14.) Have Patience

And finally…have patience with yourself.
You will make mistakes. And it’s ok.
Don’t let accidentally snoozing an alarm ruin all your progress. One bad day does not ruin
everything.

It will take time to learn how to be a morning runner, but trust the process and commit to it, and
you’ll thank yourself!

The Secret to Running Motivation

Running motivation is elusive, like a mystical unicorn or Big Foot.

Sometimes, anyway.
Some days you’re ready to go! And other days…the couch looks like a better idea.
Or you swear you’ll get up early this time…and then hit snooze for an hour instead.
Has this ever happened to you?
I know I’ve lost my running motivation plenty of times.
But once I learned these techniques to trick myself into being motivated, the motivation started
coming all on it’s own.
And suddenly, it wasn’t a struggle to run or follow my training plan. YESSS.
So, if you need some running motivation, follow these tips below and you’ll see a HUGE
difference soon!

1.) Set Mini Goals

I set mini goals in all aspects of my life if a task seems daunting or I’m unmotivated to do it.
Sometimes a big goal can feel too hard to achieve.
And that strips you of motivation, unfortunately.
For example. if I said right now, that I was going to run a sub 30 minute 5K…it would feel impossible
to me.
BUT, if I broke that goal down into mini-goals, I could tackle it. My running motivation would appear.
Goal 1 might be to run just 1 mile in under 10 minutes.
Goal 2 might be to complete 2 weeks of speedwork sessions.
Goal 3 might be to run 2 miles in under 20 minutes.
(Etc…you get the point).
I LOVE checking things off lists, it gives me a sense of accomplishment and motivation!
And that’s the beauty of this tip.
You get running motivation through a smaller series of “wins” instead of having to wait for one
big one at the end.

2.) Make a Plan

Ok, that smaller set of goals we just talked about?
You need to put that into a plan.
Why?
It’s SO much easier to motivate yourself to follow the next step when you don’t need to think about
what the next step is.
Because it’s already laid out in front of you.
The path to success is already created. Simply do the next mini-step today!
Sounds so simple, right?
It is, and you’ll be surprised how your running motivation returns after following just a few days of a
plan.
Need a training plan to follow?
Check out our beginner training plans here and pick one if it fits your running goals.
Choose from:
 8 Week Learn to Run Plan
 5K Training Plan
 10K Training Plan
 10 Miler Training Plan
 Half Marathon Training Plan
 Marathon Training Plan

3.) Run in the Morning

Don’t give yourself all day to think about running. Or have unexpected plans pop up.
Run in the morning and get it out of the way!
Sure, no one likes getting out of a warm, comfortable bed to exercise.
But believe me…the feeling of accomplishment after it’s done fuels your day and reinvigorates
your running motivation like woah.
So trade the 5 minutes of grumpiness while trying to get out of bed for a DAY of feeling great!
Not sure how to run in the morning consistently?
Learn 14 Ways to Become a Morning Runner and see how it easy it really is.

4.) Be Prepared
Remove another mental roadblock to running motivation by being prepared to run.
Lay your running clothes out the night before.
(Or wear them to bed, like some really early morning runners do!)
That way, in the morning, you don’t really need running motivation to get started…just put the
clothes on and walk out the door.
Not sure what running gear you need to be prepared?
Read Running Gear for Beginners: What You Absolutely Need to Start Running.

5.) Know How to Run in Different Weather

Ah…weather.
The universal motivation-killer, right?
It’s too hot.
It’s too cold.
It’s raining.
It’s snowing.
SO MANY REASONS TO SKIP YOUR RUN.
Well, guess what?
I have the solution to these weather problems.
Learn how to:
Run in the Rain: Running in the Rain: 8 Strange Tricks that Actually Work.
Run in the Cold: 10 Cold Weather Running Tips: How to Run in the Winter Safely
Run in Warm Weather: 10 Warm Weather Running Tips: How to Run in the Heat Safely
Run in the Dark: Running in the Dark: 12 Tips to Keep You Safe
Run in the Snow: Running In the Snow: 6 Epic Secrets, Revealed
Phew, that’s a lot, but completely worth reading.

Truly want running motivation? Learn how to handle weather

6.) Heed Rest Days

Guys, this one is SO easy.
Rest your body.
I know, I know…you’re a runner, and you want to run.
But your body needs time to recover from all the hard work you’re putting in.
Rest = motivation.
The more tired your body gets, the more dragged down it feels.
And then your mind responds by losing motivation to continue.
So follow your training plan’s rest day schedule. Promise?

7.) Switch it Up
Boredom can also kill your running motivation.
For a while, I ran the same 3 mile loop.
For weeks and weeks.
And I started to lose interest in running. It was boring. I hated getting up in the morning to run the
same-old loop again.
So one day, I veered off course (quite literally).
I went a completely different loop and discovered fun new things to see! New houses I’d never
seen, 3 goats in some dude’s yard (seriously…and I live near Boston so that’s not a normal
occurrence!)
New running routes gifted me a new sense of running motivation.
Try switching it up and see how fun it is!
Note: this applies to switching up your form of exercise too…try cross training for runners,
or strength training for runners, and mix up the daily routine too.

8.) Celebrate!
Bask in the glory of accomplishing your mini goals (and big goals)!
Celebrating your achievements gives you running motivation.
Why?
You’ll feel great about yourself!
You’ll feel proud of your accomplishments & want to keep going.
My story of celebrating running wins:
My best friend and I trained for a half marathon together recently.
We were both battling various injuries, so it wasn’t an easy road to victory.
So we decided our “gift” to ourselves for finishing the half marathon would be a weekend away to
our favorite spot: Portland, Maine!
Every time I lost my running motivation during training, I thought of the rewarddangling in front of
me.
And it worked (in combination with all the other tips in the post too)!
Side note: I also treated myself to a good glass of wine or pretty cupcake along the way to celebrate
weekly goals….food & drink motivate me! Haha.

9.) Rinse and Repeat

My formula for running motivation is:
Set a big goal + Set mini goals + Celebrate Goal Achievements = Running Motivation (and success)

It’s that simple.

You can do this! Over and over again, you can do this.

10.) Bonus Tip: Read Running Motivation Quotes

Reading inspirational running quotes always gets me jazzed up to run.
That’s why I pop over to 6 Inspiring Running Quotes for a Burst of Motivation every once in a while
when I’m in a rut.
Quote numbers 1 and 6 are my favorites! Which ones do you like?

Ok, now you know all the important tips to getting running motivation back (and keeping it).
Are you ready to follow the simple formula to running success?

Next: What Is Your Running Goal?

Do you want to crush your running goal?
Find out how to achieve your goal, just go here.
You’ll get step-by-step instructions to accomplishing your running goal for this year.

12 Running Mistakes to Avoid

Don’t make running harder with these 12 running mistakes to avoid!

Runners make all kinds of mistakes along the way (listen to me, I’m a runner, who has made PLENTY
of mistakes) but it’s better to learn from others’ mistakes than to make them yourself.
Avoid these 12 mistakes, and running will be easier already.

1.) Buying the Wrong Running Shoes

Wear the wrong running shoes and all sorts of bad things happens. Blisters, aches, injuries…and
more.
Don’t be cheap and buy the first no-name running shoes you see because they’re a cool color or on
sale.
Getting the right fit and style is a bit like an artform and science combined – there are many factors to
consider when buying running shoes and beginners usually need some assistance to get it right.
Instead: Get fitted for running shoes at your local running store. They’ll do something called a
gait analysis, measure your feet, and analyze some other things before giving you (at least) a few
different pairs to try on first.
These pro’s are knowledgeable and trained to get you the right pair for your body.
So do yourself a favor and don’t start off on the wrong foot with crappy running shoes, or shoes
that are the wrong fit. It can be disastrous to your body and have a negative impact on your
enjoyment of the run.

2.) Wearing the Wrong Running Gear

Do you like chafing? You know, when something rubs against your skin for too long and causes
painful irritation in all the wrong spots?
Hot tip: Step away from the cotton t-shirt.
Friction is a b*tch. And sweat is her evil twin sister. Welcome to your new world if you wear the wrong
gear running.
Instead: Wear Clothing Made of Technical or Performance Material to wick sweat away from the
skin and reduce (or eliminate) friction-related chafing.
New to running? Find out what running gear you need here – Running Gear for Beginners: What You
Absolutely Need to Start Running.

3.) Increasing Mileage Too Quickly

New to running? Really excited about getting started? Awesome!
Just be careful about increasing mileage too quickly. That’s when injuries happen.
Which is extra bad for beginner runners because it can cause frustration and loss of motivation.
Even seasoned runners can get caught up in the excitement of training for a race or new distance and
over-do it.
Instead: Acclimate your body to new distances slowly over time to prevent injuries. The general
rule of thumb is to increase weekly mileage (or a long run distance) by 10% each week.
That means you shouldn’t run 4 miles as your long run one week and try 6 miles the next week.
Training for a run? Follow a good training plan designed for optimal mileage increases within that
10% range and don’t try to be a hero.

4.) Having Bad Running Form

One big mistake runners make that causes tons of problems is bad running form.
That’s why we advise beginners to learn and maintain proper running form from the start. A lot of
beginners get caught up in speed, or distance, and forget about form.
Instead: Focus on proper running form during every run and eventually it becomes second
nature.
What is proper running form? In a nutshell: shoulders back, head up, keep a strong core, look
towards the horizon (not down), lean forward slightly, make sure your foot strikes under your body
(not behind it or in front of it) and swing your arms front to back (not side to side).
Want the full picture? Read Proper Running Form Tips All Runners Need NOW.

5.) Running Through an Injury

You’re a runner. You love running. It’s hard to imagine not running, right?
Well, when you’re injured, the only thing running will do is more damage. Running through an injury is
a bad idea. It doesn’t allow for healing and can make a heal-able injury become recurring.
Believe me – I’ve been there. I’m injured right now in fact. Darn hamstring.
Instead: Rest and seek professional advice from a physical therapist or doctor if the injury
doesn’t go away.
Strain or sprain a muscle? Remember this acronym: R.I.C.E.
R.I.C.E. stands for Rest, Ice, Compression and Elevation.
Ice is recommended for the first 48 hours or so, to reduce swelling. After 48 hours, switch to heat.
Apply for about 20 minutes at a time, a few times a day.

6.) Ignoring Rest Days

Some runners hate rest days. They (falsely) view rest as failure or a waste of time. Or think they’ll get
better running 7 days a week.
Don’t be that runner.
Instead: Integrate rest days into your running schedule to ensure your body has time to recover
from the strain of pounding the pavement multiple days a week. Muscle rebuilds better during rest so
you’re actually helping yourself by resting.
Rest has more than just physical advantages. It’s also a good psychological boost. Keep your head in
the game and avoid burnout by taking at least 1-2 rest days a week!

7.) Not Eating Right

It’s no secret – what we eat affects how we perform.

Eat greasy pizza, drink beer all night and not hydrate the night before a run?
You’re probably going to regret that decision.
Instead: Eat the right combo of carbs, protein and healthy fat and drink plenty of water. Learn
exactly what runners should eat with Runners Food 101: The Ultimate Guide to Nutrition for Runners.
Fuel your runs right (before, during and after a run) to perform and feel your best.

8.) Not Drinking Enough Water

Hydration is just as important as nutrition.

But some runners forget this. They get busy. Or lazy. Or don’t plan ahead. And then they get
dehydrated.
Dehydration causes uncomfortable symptoms ranging from headaches, dry skin, dry mouth all the
way to dizzyness, fainting or worse.
As you can imagine…this does not help a runner run better.
Instead: Drink about half your body weight in ounces of water each day. That means if you’re
120lbs, you should drink about 50-60 ounces of water every day.
Don’t like drinking water? Try these 5 Hydration Hacks to drink more water without hating it.

9.) Comparing Yourself to Other Runners

Ever get frustrated when another runner passes you during a race? Or when your running friend can
run a 6:50 mile and you’re chugging along at a 12:00 minute pace?
You think: why are they so fast? What am I doing wrong? I must not be a good runner if he can run
that fast!
That’s the wrong way to think. You don’t know their story, or their journey.
Instead: Focus on your goals, your process, and your achievements. Search within for
motivation. Obviously you can and should admire other runners’ abilities but don’t assume you have
to be exactly like them, exactly at that moment.
Constantly comparing yourself to other runners only causes nagging feelings of inferiority. Don’t do
this to yourself!

10.) Not Planning for Training

You sign up for a race. Pick out a training plan.

Maybe you start out good. Follow the first 2 weeks to a T.
Then you get busy. Life gets in the way. Or the weather isn’t good – maybe it’s raining? Snowing?
Hot?
So you slack on your training. You miss some days. Then more days.
How could this be fixed? It’s just how it is! You think.
And I say: not true.
Instead: Plan running into your life so it’s on your calendar, and so it isn’t an afterthought. Have
plans after work when you normally run? Run in the morning instead. Will it be too hot midday to run
at lunch like you usually do? Run at sunrise or sunset when it’s cooler instead.

11.) Expecting Perfection or Constant Linear Progress

I was guilty of this at first.
I thought: If i follow this training plan perfectly, every run will be better than the last, right?
Wrong. And it’s totally normal. Even elite runners don’t see perfect linear progress.
Instead: Set goals and follow plans to achieve those goals, but accept there will be bad
days (or weeks). Or injuries that set you back to start.
Yes, you can improve your time, run longer, get stronger, etc. Improvements absolutely happen over
time if you train right.
But no runner is perfect. So don’t expect perfection from yourself. Release that pressure and allow
yourself to truly enjoy running, even on bad days.

12.) Not Strength Training

Again, I was guilty of this too. Runners run, right?

I hated lifting weights. I despised going to the gym and using those strength machines.
So I didn’t.
And guess where that got me? Injured halfway through a race because of weak muscles. That’s
where it got me.
Instead: Find a cross training activity you enjoy and do it 1-3 times per week in addition to
running.
Strength training is such an important aspect to running that it cannot be ignored.
 Focus on 2 main areas to start: strength-training for your hips/glutes and abs. Then move
onto other areas.
Try these 8 Strength Training Moves for Runners or find a cross training activity you’ll love here.

Please note: I am not a doctor or physical therapist. Always consult with your own doctor before
starting any treatmen
3.) Center Foot Strike

This one was completely unfamiliar to me when I started running.

In fact, I apparently naturally tend towards striking my heel (the incorrect way),
which has caused knee and hamstring injuries for me in the past.

Don’t be like (old) me!

Instead, focus on striking your foot directly underneath your body (not in front
of it, or in back of it). This lands your foot under your center of gravity and
allows you to naturally maintain forward momentum instead of adding a
“braking force” (defined above).
Image credit: Runizmal.blogspot.com/2015/08/running-foot-strike.html
Step lightly.

Cross Training for Runners: The Hidden Secrets You Need to Know

Cross training for runners is, at it’s core, just doing any other exercise other than running.
Some examples of cross training workouts include yoga, pilates, cycling, swimming and
other strength-focused workouts.
The purpose of cross training for runners is to mix other workouts into your training schedule to
strengthen muscles that don’t usually get used while running (but that can help stability and prevent
injuries).
Read on for more in-depth explanation of why runners need cross training and what types are the
best for runners.

What is Cross Training for Runners and Why Do We Need it?

One could argue that runner’s don’t need cross training to run. Possibly true. But….they
should want to cross train.
Why?
Simple. You’ll be a faster, more efficient, and healthier runner.
Who would say no to that?
I’m not sure why, but only somewhat recently have runners realized the power of supplementing
running with other aerobic and strengthening exercises.
Want to run a 5K? Training for a half marathon? Doesn’t matter the distance, runners can benefit
from adding cross training into the mix.
Let’s examine some reasons why.

Improve Running Form

Good running form is a basic requirement to running well. It’s one of the first things new runners
should focus on, and all runners should perfect.
What is good running form? Head up and facing forward (not down), shoulders back and aligned
over hips, and feet hitting the ground underneath your core (not way in front).
There are a lot of muscle groups that play a role in maintaining good running form. Strengthening
them during cross training workouts only makes this process easier for your body.
The 5 main muscle groups to focus on at first are:
 Abdominal muscles
 Hip Flexors
 Quadriceps
 Hamstrings
 Gluteals (glutes)

Prevent injuries
By strengthening the muscles groups described above, your running form will improve.
When running form is good, that means there is less risk of injury.
Your body will be stronger and more stable.
Muscles will be used evenly and correctly. You don’t want some muscles being overused while others
are underused due to lack of strength. Avoid this.

Increase Aerobic Fitness

Aerobic fitness refers to the body’s ability to transport oxygen to the muscles to use during exercise.
The more oxygen your lungs and heart can deliver, and the better your muscles can use the oxygen,
the more aerobically fit you are.
This capability is measured in a metric called “Vo2 max”.
Why does this matter to runners? It matters because runners want to run further and faster, right?
Especially when training for long distance races. The more aerobically fit you are, the easier this
becomes.
Cross training for runners helps strengthen the heart and muscles. Both of which are needed to
increase your aerobic fitness.
See where this is going? Cross training = good for runners.

Ok, I’m In. What Types of Cross Training Workouts Should I Do?

Sometimes runners just wanna run. I get it.

But since you now know the benefits and importance of cross training for runners, you shall now pick
a cross training workout.
It’s best to pick something you’ll actually enjoy.
For years, I forced myself to go to the gym and do the same (boring) elliptical + weights
workout. Don’t get me wrong, some people enjoy this…if that’s true for you, go for it!
But for me it was a grind. I hated it. I never looked forward to it. And because of that, I skipped it. A
lot.
And guess what happened?
I got injured during my first 10 Miler (I still finished, but it was rough). Knee issue. That could have
been prevented by cross training properly.
So guess what I did for my next race training? Added in yoga and exercises specifically targeting
my hip and quads. And I finished, injury-free!
Anyway, you get the point. Pick something you like.
Here are some great cross training options for runners:

Yoga

Yoga is excellent for improving flexibility. It also helps alleviate tight muscles from running.
Bonus: it helps you get your zen on.
Try these 12 Yoga Poses for Beginners if you need an at-home quickie workout or hit up the local
yoga studio for a full class.

Pilates or Barre
Similar to yoga in that tons of muscle groups are used and the core is a main focus, pilates and barre
offer a slightly different workout option.
This helpful post has 7 different pilates home workouts that last 25-30 minutes each and are tailored
for different goals (there’s a workout for marathon training, and also one for beginners).
Cycling

Cycling is great for runners because it targets many muscles used for running (but at a much lower
impact).
Active recovery cross training activities like cycling are perfect for the days after very intense or long
runs when your joints need a break from high-impact exercise.
Cycling offers that. Plus, it can be an indoor or outdoor activity. Making it a perfect year-round cross
training option.
Do anywhere from 20 to 60 minutes of cycling for your cross training workout.

Swimming

Swimming is a very low-impact cross training option too.

And you get plenty of upper-body exercise while swimming – be a well-rounded runner with upper
body strength!
Live in a warm climate? Swimming will keep you cool, while still getting your workout in.
Since swimming distance is not equal in effort to running distance, so know your workout plan ahead
of time.
1600 meters = 1 mile (many pools are 25 meters in length, equaling a 50 meter lap out and back)
A swimming workout should be 20 minutes when you’re just starting. This equals about 600
meters depending on how fast or slow you choose to swim. Try this beginners swimming workout.
So don’t try to swim 3 miles because you run 3 miles!

Strength Training

This category has the most options within it.

Strength training is usually a series of exercises targeting specific muscle groups.
Read: Strength Training for Runners – 8 Easy Moves to Try Now
Injured? Add strength training in to rehabilitate a specific muscle.

Want to Prevent Injury? Select exercises that target a weak muscle group to strengthen them and
prevent injury.

Some Other Strength Training Workouts To Try:

 This kettlebell workout looks fun
 Resistance Band Exercises for Runners

Plyometrics
Plyometrics are the extra layer of cross training for runners that should only be added on after a
solid base is established.
Why? Because plyometrics consists of “explosive” exercises, defined as:
Plymometrics are exercises in which muscles exert maximum force in short intervals of time, with the
goal of increasing power (speed-strength)…includes explosive powerful training exercises that are
trained to activate the quick response and elastic properties of the major muscles in the body…
Examples include: box jumps, vertical jumps, high skips, bounding and more. See a small subset of
exercises here.

So Cross Training for Runners is Important!

In summary, make sure to add cross training to your running training schedule and stick to it.
You’ll be glad you did! Get ready to excel at running (more than you already do!), grab some new
PR’s, and feel SO much healthier and injury-free in the process!

Strength Training for Runners: 8 Easy Moves for Beginners

Strength training for runners is the key to running excellence.

Seriously, I’ll tell you why.
Building a strong base with strength training will take you the extra mile (literally and figuratively).
You can prevent injuries, improve running form AND run faster – all by adding some simple strength
training exercises into your daily routine.
Are you busy? These moves are easy for busy people. Do them on the go, while traveling or during
bad weather.
PLUS they’re also free and require absolutely no equipment!
Ready to add these 8 helpful strength training moves into your routine and crush some running
PR’s? Let’s do it!
Note: A “rep” means one single time doing a move. A “set” means doing that move a certain number
of times in a row. So if you do one sit-up, that’s one rep, and if you do 15 sit-ups in a row, that’s 1 set.

1.) Plank
Planks come in many shapes and sizes but the basic plank is the full plank.
How to plank: Engage your muscles (especially your core and legs) and keep your arms straight and
stacked under your shoulders. Keep your btraight back (and don’t put your butt up in the air!).
How Many Reps to Do: Try holding this for 20-30 seconds to start (it’s harder than it looks!) and
repeat 3 times with a 1 minute break in between. Increase time as you get stronger, but 10 second
increments.

Image credit: heatherrobertson.com

Want different plank variations? Try this 5 Minute Plank workout if you want to get fancy.

2.) Squats
Like planks, squats come in many flavors. Start simple with the basic squat.
How to Squat: Start in a standing position and stick your butt out and down, using your thigh muscles
and glutes while tightening your abs. You can put your hands in front or above you. Make sure the
knees don’t go over the toes.
How Many Reps to Do: Do 15 to start (to make 1 set), and do 2-3 sets (with rest in between sets).

Image credit: GetHealthyU.com

3.) Sit-Ups
Sit-ups are a necessary evil in strength training for runners. They just work so well, it’s hard to ignore
them!
How to do Sit-Ups: Lay on your back with you feet about hip length apart and knees bent. Cross
your arms across your chest and engage your core to lift your body up so your elbows touch your
knees. Use controlled, intentional motions and do not put your hands behind your head to pull (or it
could cause neck pain).
How Many Reps to Do: To start, do 15 sit-ups, then rest, then do 2 more sets of 15 each.
 Image Credit: Popsugar.com
Note: Crunches are similar to sit-ups, but not exactly the same. To do a crunch, engage your abs
to lift just your head and shoulders off the ground (with your lower back staying in place), then gently
release back to the ground.

4.) Clamshells
Clamshells strengthen the “butt” and hip, and pelvis muscles. Runners love this move (I know from
personal experience…it helped fix a nagging knee issue I was having!).
How to Do Clamshells: Lay down on your side with your hand holding up your head. Stack your hips
so the top hip is directly on top of the bottom hip. As shown in the picture, bend your knees at a 90
degree angle with your feet in line with your straight back.
Next, your hip muscle of the top leg and lift your knee into the air (like the second picture) while
keeping both feet together.
Admittedly, this move feels a little weird at first but it works wonders on hip strengthening, which is
important for runners.
How Many Reps to Do: Start with 15 reps on each side (to make 1 set) and shoot for 3 sets. Don’t
skimp on clamshells, stick with it!

Image credit: Bydrie.com

5.) Lunges
Lunges are a wonderful exercise for runners because they work so many leg and glute muscles
required for proper running form and injury-prevention.
How to Do Lunges: Start by standing straight with and engaged core. Then, step your right foot
forward (about 2 feet) until your knee is at a 90 degree angle and your foot is stacked directly
underneath your knee (see picture below). Allow your left knee to bend as well, so both knees are at
90 degree angles.
Be careful not to let your right knee go over your foot. Focus on maintaining the correct form so the
right muscles are being used (and so you don’t injure anything).
How Many Reps to Do: Do 8 reps per leg (to make 1 set) and shoot for 2-3 sets with rest in between.
 Image credit: blog.Fitbit.com

6.) Donkey Kicks

Work your glutes real good with donkey kicks.
How to Do Donkey Kicks: Kneel down on all fours with a straight back and your head gazing slightly
forward (but not all the way up or all the way down).
Slowly, in a control motion, squeeze your glutes and lift upward. Maintain a 90 degree angle (like in
the second image pose) until your foot is facing straight up and your thigh is parallel to your back.
Now bring your leg back down to the ground. Repeat for the other leg. And now you’re done with one
rep!
How Many Reps to Do: Repeat this 10 times (to make one set). Try doing 2-3 sets to start.

Image credit: Womanista.com

7.) Bridge
Strengthen your glutes and lower back to improve running form with the bridge exercise.
How to Do Bridge: Lay down on your back with your feet on the ground in front of you and knees up.
Squeeze your glutes and hamstrings/quads and lift your pelvis up to create a straight line through
your back into your thighs (see picture). Focus on holding good form and avoid arching your back.
Keep your knees hip width apart (do not let them splay out further).
How Many Reps to Do: Start by holding this pose for 20 seconds. Release. Then repeat 10-15 times
to make 1 set, and do 2-3 sets.

Image credit: Runsociety.com

8.) Wall Sit

Wall sits are like the holy grail of strength training for runners because they strengthen the glutes,
hamstrings, calves, hips and lower abs. So many muscles, all in one move!
How to do a Wall Sit: stand against a wall with a straight back. Slowly bend down while moving your
feet away from you so your knees form a 90 degree angle and your thighs are parallel to the ground,
with your feet located directly under your knees.. Engage quads, glutes and abs. Hold for as long as
you can (try starting with 20-30 seconds and build from there).
How Many to Do: Repeat that 20-30 second hold, followed by a rest, 3 times.

Image credit: Stylecraze.com

Want a Tougher Workout? Add Resistance Bands

All of the strength training for runners exercises above are free because they don’t require equipment.
However, if you’re looking to increase the intensity and get a tougher workout, try resistance bands.
Resistance bands are cheap (I recently bought this set of 5 for under $10 on Amazon) and come in
a variety of sizes and resistance strengths (from very light resistance to very heavy resistance, often
with many levels in between).
Adding additional resistance to any of the strength training moves above is a good idea if you’ve
already started a strength training regimen and want to step it up to the next level.

Is Strength Training for Runners the Same as Cross Training?

Sort of.
Strength training exercises can be a form of cross training, but cross training itself encompasses
much more than just strength training.
Learn all about Cross Training for Runners if you want to integrate workouts like yoga, pilates or
cycling into your routine in addition to strength training.

How Often Should I Do Strength Training?

This completely depends on your goals, and your body.
Some people do 2 or 3 strength training moves after a run. Rotate moves for optimal effectiveness.
Some people do strength workouts for 30-60 minutes (like on off-days when you’re not running) 2-3
days a week.
It’s really completely up to you.
What are your favorite strength training moves?
What has helped you become a better runner? Tell me in the comments!

Remember – I always recommend consulting with your doctor or an exercise professional before
starting and new fitness routine if you have any questions about the right exercises for your body!

10 Mile (16 km) Training Plan for Beginners

Need a 10 mile training plan for beginners that will get you across the finish line?
Read on, my friend.
Get everything you need to run a 10 Miler, including tips and tricks to make training easier!

Why Run a 10 Miler?

A 10 mile race is a great gateway into longer distance races.
Maybe you’ve been running 5K’s, an occasional 10K, and have your heart set on a half marathon
but aren’t quite ready to make the leap?
Then you should run a 10 Miler!
On New Year’s Eve of 2015, I signed up for my first 10 Mile race.
My ultimate goal was to run a half marathon (it was on my bucket list) but up to that point I’d never run
more than maybe 5 miles.
The 10 Miler was my gateway to the half marathon later that year.
I figured, hey, if I can complete a 10 mile race, I can TOTALLY do a half marathon.
And guess what? I did. And so can you.
But first….you need a fantastic 10 Mile Training Plan for Beginners!
A lot of runners LOVE the 10 miler. It’s my absolute favorite distance for a race.
It’s challenging yet do-able.
Why do you want to run a 10 miler? What are your goals?

What’s Your Goal?

Welcome to the first question you should ask yourself – what is your goal for this race?
Is it to simply cross the finish line? That’s a fantastic goal for beginners, or runners getting back into
things after a break.
Is your goal to get a PR (personal record)? This is a great goal for people who have run a 10 miler
before and have the fitness level and experience to add more advanced training techniques into their
schedule (like speed work and cross training).
Whatever your goal is, make sure to select the right training plan to accomplish your goal.
For example, if you are new to 10 Mile races, and haven’t run that distance before, then don’t choose
an advanced training plan. It will only frustrate you and may lead to injuries.
Instead, choose a 10 mile training plan for beginners that eases your body into the distance and
teaches you cross training to support the miles.

Select a 10 Mile Training Plan for Beginners

There are many variations of 10 mile training plans.
Some people use a 15K plan instead (which is 9.3 miles) because it’s so darn close to 10 miles.
Here is my favorite 12-Week 10 Mile Training Plan for Beginners:
Other 10-week training plan options (or shorten the one above):
 Hal Higdon’s 15-K Beginners Training Plan – Hal is popular amongst beginners because his
training plans are approachable and easy to follow.
 10 Weeks to 10 Miles Plan for Beginners – This one is similar to Hal’s but has 2 rest days
instead of 1.

Training Plan Basics:

 The Long Run – you never want to miss a long run. Your body needs to gradually work up to
the 10 mile distance by increasing mileage by 10-15% week over week. A lot of people
complete the long run on a weekend but do whatever day of the week works best for you (but
have a rest day the day before a long run so you’re fresh and ready to go).
 The Maintenance Run – This is your basic 2-3 mile shakeout run to keep up the weekly
miles and focus on form.
 Cross Training Day – Don’t ignore cross training days. They help strengthen muscles
needed for running and help you prevent injuries and improve your form. Here are some
great cross training options for runners that include yoga, cycling, and more.
 Rest Day(s) – Some new runners think they have to run every day or they’re failing. This is
so wrong! Rest days are just as important as running days! Muscles repair and strengthen
during rest days. You put a lot of strain on your body during training days so rest days give
your body a much-needed break to rest up for your next run and prevent injury.
 “Down” Weeks – Notice weeks 4,7 and 11 have less miles? That’s intentional. Your body
needs rest weeks to gear up for increased mileage.
If you’re not new to 10 mile races then you’ll also want to add in speedwork and more technical
runs like hill work, tempo runs, and fartlek runs. See How to Run Faster in 30 Days or Less for some
workout ideas. But don’t worry about these if you’re a beginner.

Start Training – It’s Run Time!

This is partly simple: Go run.

And partly complicated because you need to prepare a bit.
What kind of preparation do you need to start a 10 mile training plan for beginners? These things:
Get the right gear

Read Running Gear for Beginners, What You Absolutely Need to Start Running and make sure you
have the basics.
In addition to basics, long distance runners need some extras (especially for runs over 60 minutes):
 Long run fuel – whether it’s GU packets or whole snacks, your body will need fuel for runs
over 60 minutes, so experiment early in your training and don’t wait until race day to pick your
mid-run snack! Read more about long run snacks here if you want some ideas.
 Portable water bottle – to hydrate while on your long run. Some runners use a hydration belt
and others use a water bottle with a handle. Do what works best for you.
 Foam Roller – Foam rollers work wonders to ease muscle soreness after hard workouts or
long runs. Your legs recover quicker after foam rolling too, so add this to your schedule.

Know what to expect when training

Yup that’s snow.
Some runners start training for their first long distance run and don’t mentally prepare for it.
By that, I mean they think training will be a cakewalk the whole 10-12 weeks. It won’t (sorry).
Expect things to happen. Training will never be perfect. Here’s some things to expect so you don’t get
derailed by the unexpected:
 Bad weather – it will either rain, snow, be too hot, too cold, too humid, too dry or something
else. Get the right gear for the weather or plan to run at the right time of day for temperatures.
Or, plan to run on the treadmill. Don’t let bad weather get in your way.
 Low motivation days – it’s normal to lack motivation on some days. Expect it. But don’t let it
deter you. Get it done, and you’ll thak yourself later. Having that bad of a day? Skip your run
and rest. Tomorrow will be a better day. Don’t give up because of a bad day!
 Blisters – Long distance runners get blisters sometimes. It happens. It sucks. Learn how to
prevent blisters from running. And how to treat them.
 Possible Injury – You might pull a muscle. Or overuse one, and need rest. Don’t keep
running if you truly get injured, it could make things worse. Consider taking an extended rest
and/or seeing a sports medicine professional or doctor to diagnose the injury and provide a
treatment plan.

Nutrition & Hydration

Training for a 10 miler takes a lot of energy!
Make sure you fuel (fuel=eating) the right way so you feel good and perform well.
Check out the Runners Food 101: The Ultimate Guide to Nutrition for Runners to get a sense of what
runners should eat.

Pre-Race Day Preparation

Race day is near! Hooray!

Getting the race day jitters yet?
You won’t if you plan properly – get a Race Day Checklist to make sure you have all the gear you
need.
Typical Race Day Checklist:
 Race day shirt, under garments, pants, socks
 Running shoes (and your backup if you have one)
 Race packet (usually pick this up the day before the race or the morning of)
 Energy/fuel supplies (aka long run snacks)
  Jacket or layers if needed
 Anything weather-related (if needed): rain jacket, hat, gloves, sunglasses, etc
 Sunscreen (if needed)
 Phone/Phone charger
 Headphones
Make sure you know the route, and how to get there (and what the parking situation is like).

Race Day is Here! What do I do?

Hopefully you practiced which race morning food works for your body?
Assuming you did, do exactly what worked before.
Did your stomach enjoy eating oatmeal with honey, a bagel, or toast and jam 2 hours before your last
long run? Do it on race day. Or whatever worked last time.
Literally do whatever worked before. Do NOT try new things on race day.
Arrive at least 30 minutes before start time (more if you can) – porta potty lines can be long, and you
need time to warm up and get to the starting line in time too.
Once at the starting line, don’t fly out of the gate. Don’t bob and weave around the crowd. This wastes
energy.
Assume the first 1/4 or 1/2 mile will be slightly slower due to crowds and don’t try to fight it.
Do make sure to hydrate and fuel along the way (as you did during training).

Once you finish (hooray!): don’t sit down right away. Grab a banana (or carb/protein), some water
and cool down properly or your muscles will hate you later. Make sure to eat something within 30
minutes of finishing the run.
Smile! Congratulate yourself on a job well done! You ran a 10 mile race, that is SO AMAZING!
Now bask in the glory of achieving your goal and make sure to drink tons of water and foam roll
later on (I promise you won’t regret this decision).

10K Training Schedule for Beginners

Finding the right 10K training schedule for beginners to run your first 10K is important.
You want training to be fun, approachable, do-able, right?
You want to achieve your goal of running a 10K. And the right plan will help you do just that.
Read on for an awesome 10K training schedule for beginners and info on how to prepare for your
first 10K too.

Why Run a 10K?

Have you run a 5K before and loved it? Maybe even a 5 miler?
Ready for the next challenge?
Then you should run a 10K!
A 10K is 6.2 miles (or about 10,500 steps if your pace is around 10:30 minutes per mile) and is a
great next step for runners with experience running 5K’s.
There are so many reasons to run a 10K – run for charity, for the fun of the theme, run to reach a new
distance or run for your next PR.

Set a (S.M.A.R.T.) Goal & Pick a 10K Run

What’s your reason for running a 10K? And what’s your goal?
Pick a goal from the start so you know what you’re working towards, and can train accordingly.
Not sure how to choose a goal? Get S.M.A.R.T.!
S.M.A.R.T. stands for Specific, Measurable, Agreed-Upon, Realistic, and Time-Based. I learned this
at work during a goal-setting exercise years ago and have applied it to my fitness for years.
It’s so easy to be noncommittal and say something generic like “I’d like to run a 10K someday…”
Ever done that? How did that turn out? Did you ever run that race? (If so, awesome, but most people
probably answered “no”).
Instead, pick a specific race (usually 10-12 weeks out from when you want to start training) and pick
a specific goal.
Instead, try something like: “I will start training on April 1 for the July 4th 10K Run in my town and I
want to complete the race in under an hour and 10 minutes.” Does this goal sound better?

We think so
Now it’s time to choose a 10K training schedule for beginners that will gradually build your mileage
and endurance over the course of 12 weeks.

1.) Choose a 10K Training Schedule for Beginners

There are a few variations of training schedules – some only have 1 rest day, some have 2, some
have 2 cross training days and some only have 1, etc.
I personally perform better with 2 rest days, and I think a lot of beginners do too. Because of that, I
recommend this 10K training schedule for beginners:

This training schedule starts with 8 miles of total distance in Week 1 and maxes out at a 15 miles of
total distance in Week 10, with a “down” rest week leading up to the race week.
Feel free to swap in strength & stretching or a cross training day for the second rest day if you prefer
1 rest day a week instead of 2.

2.) Prepare to Train for a 10K

If you’ve trained for a 5K before then you likely know the basics of running.
If not, check out the 5K Training for Beginners post because it has great info on the basics of
preparing to train for a race.
So assuming you have some familiarity with training, here are some preparations to make before
training for your first 10K:

Get the right Gear

You can maybe get away with wearing old cotton workout gear when running low mileage. It’s not
recommended, but you could probably get away with it.
However, a 10K training schedule gets you up to a 5.5 mile run. Trust me, you do not want to wear
cotton on a 5.5 mile run.
Do yourself a favor and invest in performance running gear. Specifically for shirts, pants or shorts,
and socks.
“Performance” really just means that the material wicks sweat away from your body, which helps
prevent blisters and better regulates your temperature.
I try to find deals, or go to the local TJ Maxx or Kohls to get recognizable brands at lower prices.
Sometimes Amazon has good deals too. You don’t need to spend a fortune.
Also, speaking of getting the right gear – you absolutely 100% need to buy good running shoes.
This is kinda non-negotiable if you’re training for a 10K.
Go to your local running store and get fitted. The knowledgeable, trained staff there will help
determine the right shoe for you (and if they’re anything like the kind people at my local running store,
they’ll spend a long time helping you try on countless shoes before selecting the perfect running
shoe).

Find Cross Training Exercises You Like

Cross training becomes important once you start to train for a 10K.
As someone who used to ignore cross training days, believe me when I tell you cross training is
important. My pulled hamstring and runners knee from early races are testaments to that.
Why do some runners skip cross training?
Because they know running, but don’t know other workouts as well? Because it requires thinking and
planning, and running doesn’t (you mostly just go out and put one foot in front of the other…in
simplified terms, anyway).
So my solution to this is: find a cross training activity you like, and plan for it.
Like hot yoga? Schedule in a class or two a week.
Like 30 minute HIIT workouts on YouTube? Schedule it in.
Like cycling class? Schedule that bad boy.
No matter what cross training activity floats your boat, just plan for it. Don’t make future you have to
think about it on cross training day.
Need cross training ideas? See Cross Training for Runners: The Hidden Secrets You Need to
Know.

3.) Start Running!

This step is (kind of) easy – start running!

The part that trips people up is failing to plan running into your life.
If you’ve trained for a 5K before…a 10K training schedule requires a tad bit more time.
I mean, it’s not the same time commitment as a marathon, but running 4 or 5 miles requires at least
an hour and a half from start to finish (including pre and post run prep, like getting dressed and
stretching). Just something to be aware of, and plan for.
What’s the best time to schedule a run? Totally depends on your life.
Some runners are morning people. Bang that training run out before heading to work, and you’re
golden.
While other runners prefer running during the day or at night.
Whatever works. Just schedule it, and make it happen.
Pro tip: get a running buddy and plan one or two runs each week together. This adds accountability,
and quite frankly, it’s fun.

4.) Run Your First 10K Race!

You’ve trained for months, and race day is here!

Here’s how to be successful on race day:
 Know the course and know how to get to the race – Plan for traffic if needed. Aim to arrive
at least 30 minutes before the race starts so you can warm up and hit up the porta potty.
 Lay out clothes and gear the night before – don’t wait until the morning of race day to grab
everything, you’ll inevitably forget something important.
 Eat right the day before, and hydrate, hydrate, hydrate – Eat healthfully during the whole
training time, but especially the day before your 10K. Learn more about Runners Food 101:
The Ultimate Guide to Nutrition for Runners and exactly what runners eat to perform well.
 Pace Yourself – Don’t bob and weave right out of the starting gate. It might be crowded. But
don’t waste energy trying to get ahead. Instead, pace yourself the same way you did during
you long runs, and you won’t overuse energy too early in the race.
There’s all you need to run your first 10K! Are you excited and ready to go?

Here are some bonus running tips:

15 Best Running Hacks, Revealed: Find 15 clever hacks to make running easier (check it out before
starting 10K training!).
7 Clever Ways to Prevent Blisters from Running – because runners get blisters and it sucks. Learn to
prevent them.
Want to run a 5K instead? Check out our 5K Training Plan for Beginners for the schedule and plan
you need.

Half Marathon Training for Beginners: 7 Steps to Your First Half Marathon
Completing your first (or tenth!) 13.1 race with a smile is not impossible – just follow this half
marathon training for beginners and you can cross the finish line happy!
Just follow these 7 steps and you’ll finish your next half marathon with a happy runners high!

Why Run a Half Marathon?

Running a half marathon delivers the same thrill as running a marathon.
But with less pain.
I’m kidding, kind of, but really – 13.1 miles is a significant running achievement.
Taking the leap to run your first half marathon takes courage, dedication, and careful training and
planning. It’s nothing to sneeze at.
So why run a half?
Well, maybe you’ve run 5K’s, some 10K’s…maybe even a 10 Miler? And you want to push yourself
to the next level, but aren’t ready (or never will be ready, like me) for a full marathon.
You want another do-able challenge to get psyched about. Hang another running medal on the
wall…with a shiny new high-mileage number attached to it.
In short, the half marathon is a great way to chase the runners high to another level, and crush it.
So, without further ado, read on and I’ll explain EXACTLY how to run your first half marathon!

7 Steps to Half Marathon Training for Beginners

1.) Pick a Goal

You can’t start training without a goal.
It can be a a simple goal, but you have to choose something concrete.
Saying “I want to maybe start to train for a half marathon” is not good enough. It’s wishy-washy, and
you probably won’t complete training this way. It gives you an out.
Instead, make your goal S.M.A.R.T. – which stands for Specific, Measurable, Agreed-
Upon, Realistic, and Time-Based.
(I think this is approach is intended for goal-setting in the business world but it totally applies to
running too).
Here’s a perfect example of a S.M.A.R.T. half marathon goal:
“I am going to run the Newport Half Marathon on October 7th and I will finish the race in under 3
hours.”

It’s specific (you picked a race and a time to hit). It’s measurable (finish in under 3 hours). It’s realistic
(if you said under 1 hour that would be a different story, but under 3 hours is about a 14 minute-per-
mile pace and is totally do-able). And it’s time-based (because the race is a set date that you’ve
committed to).
Voila!
Now choose your goal and your race and go to step 2.

2.) Select a Half Marathon Training Schedule for Beginners

Now you have a goal to works towards, and need a half marathon training schedule to support it.
There are many many variations of schedules, that range from simple beginners schedules to get you
across the finish line, all the way to advanced runners schedules to hit a 6-minute-per-mile pace.
Choose wisely. Choose a beginners training plan that isn’t over-complicated.
Look for these 4 things in any good half marathon training for beginners:
 Long Runs (1 per week)
 Cross Training days (at least 1 per week) (read all about cross training for runners here)
 Easy/Recovery Runs (1-2 per week)
 Rest Day or Days (at least 1 per week)
How many weeks should my training schedule be?
Depends. How many weeks are there until the half marathon you want to run?
If You Can Run 3 Miles: I recommend a 12 week program if you can currently run at least 3 miles.
If You Can Run 1-2 Miles: If you aren’t up to 3 miles yet, but are running 1-2, go for a 16 week
training program.
If You are a Running Newbie (or have taken time off): Combine an 8 week Run to Walk 5K program
with a 12 week Half Marathon training plan that starts with a 3 mile long run in Week 1.

We like this 16-week basic beginner schedule:

3.) Prepare to Train

As my father always says: preparation is the key to success in life.

Preparing to train is important, because without preparation, training can be harder than it needs to
be.
Things to Prepare You for Half Marathon Training for Beginners:
 The Right Running Gear – I outline essential running gear for beginners here, which covers
a lot, but half marathon training requires a few additional items like:
o Water bottle holder or CamelBak to stay hydrated on long runs
o An extra pair of running shoes (as a backup, plus make sure to replace shoes after
250-300 miles)
o Definitely need good performance socks
o Foam roller
 Adjust Schedule if Needed – Account for any unavoidable plans by swapping days on the
schedule ahead of time. If you absolutely have to miss a run completely, miss an easy run or
cross training day, but never a long run.

4.) Know What to Expect During Training

I wasn’t prepared for some aspects of half marathon training because I didn’t have half marathoners
in my life to talk to. In retrospect, I should have done more research – but luckily for you, you found
this post!
One of those things was proper long run fuel. For any run over 45 or 60 minutes, you’ll want to bring
fuel (snacks) along.
Here are some things to consider, and expect, during training:
 Experiment with Long Run Fuel – I prefer GU energy gels but some runners can’t stand
them. Point is, It’s important to plan ahead and test what foods work for your stomach and
body during training runs. Don’t wait until race day!
 Blisters and Chafing – You’ll likely get a blister. Or chafe. There are ways to try to prevent
this (Aquaphor and Body Glide are your best friends) but inevitably it will happen. Expect it,
deal with it, learn from it, and move on.


o Prepare for Weather Conditions – Depending on your climate and the time of year,
you may have to run in very hot or very cold weather. Know what gear and time of
day you need to run and prepare for it. You can’t let weather get in your way! (Learn
what hot weather gear you need and what cold weather gear you need)

o Lack of Motivation – at some point, you’ll get tired. Or frustrated. Or distracted. Or

all those things. Finding your method of motivation early will help you power through
these times. Remember why you’re training and how amazing it will feel to
accomplish your goal.

o Know When to Rest & Listen to Your Body – However, sometimes your body is
telling you it needs rest. And you should listen. It’s not the end of the world if you miss
a day or two of training. Pushing through when your body isn’t OK only leads to injury.
Rest when you need rest.

o Rollercoaster of Emotions – I almost didn’t put this one but I have to be honest…on
days when I have a great run, I feel so motivated and happy about my half marathon
training. Then…on bad days…I can get overwhelmed or frustrated or mad at myself
and the training. Maybe you’re different, but expecting this helps me to deal with the
bad days knowing the crappy feelings will pass. Don’t cave into the bad days. You
DO want to achieve your goal and complete the race, and it will be worth it…you will
barely remember the bad days, but will bask in the glory of half marathon completion
for the rest of your life.

 Knowing what to expect is SO important to successful training. Hopefully this list is helpful to
you!

5.) Pre-Race Prep

Write a checklist (or print this one) of all the things you need before, during and after the
race.
You won’t regret taking this extra step…don’t risk forgetting something important on race day!
Here are some big-hit items to double-check:
o Make sure your race day clothes are clean and ready to go.
o Your phone is charged and playlist is ready.
o Know the running route but also know how to get to the race locationand any
parking instructions.
o Prep or buy your during-race fuel
o Check your running shoes and bring a backup pair just in case
o Get your bib and race packet in advance if possible

Again, preparation is key! Running a half marathon is hard enough, don’t let missed details
get in the way of success.

6.) Know What to Expect During the Race

First off, let’s be real about something – standing around waiting for the race to start is
nerve-wracking.
But once you cross the starting line, you’ll be in the zone. And ready to rock.
Cheering crowds will boost your energy and distract you (in a good way) with encouragement.
If you need a bathroom break, don’t worry – almost all half marathons have porta potties
along the route (check this out ahead of time if you’re concerned though).
Look forward to planned fuel during the race (read: snacks). I know I do…basically my life
centers around when I can eat snacks haha.
 This breaks the run up into mini goals for me: 45 minutes in, I get a GU. Then another 45
minutes later, another GU! Bonus: my second GU has caffeine…weeeeee! And so on.
Many people start to feel tired around Mile 10 or 11. Push through it.
See Running a Half Marathon as Told by Emojis for an accurate representation of the mile-
to-mile emotional journey.

7.) Post Race Recovery

Post race recovery spans from the minute you cross the finish line to the weeks following the
race.
Immediately After Finishing: Drink water or a sports drink like Gatorade and eat something
immediately after the race.
Most half marathons have a wealth of food situated around the finish line. Grab a bagel with
peanut butter and a banana. Or whatever floats your boat.
Keep Moving: Also, don’t sit down right away. Muscles may cramp up…keep walking around
for a bit to properly cool down. Then make sure to stretch really well to alleviate muscle
tightness later.
Take Some
Later in the Day, and Days Following – The foam roller is your friend – read The Ultimate
Guide to Foam Rolling for Runners. Your legs will be sore (you ran a half marathon!), and
foam rolling helps loosen tight muscles. Bonus tip: post-half-marathon is a GREAT reason to
book a massage! It aids in recovery, plus, you deserve a treat for all that hard work!
Hydrate – drink plenty of water in the days following a half marathon to replenish.
Eat Right: You’re going to be hungry after a half marathon. But be cautious of post-half-
marathon-binge-eating. It won’t help your body heal. Obviously, a treat or two won’t hurt
anything, but keep moderation in mind. what to eat before, during and AFTER a half
marathon hereFind out .

Now you’re ready for your first half marathon!

Questions? Let me know in the comments or email me at contact@howtorunguide.com
Before you go, read The Best Running Hacks Ever, Revealed and prepare yourself even
more!

The Best Running Hacks Ever, Revealed

When I first started running, I scoured the internet for the best running hacks but only found bits and
pieces of advice, with an occasional “hack”.
To me, there is a huge difference between running advice and running hacks.
Hacks save you time or money. Hacks are clever, or do something you would never have thought to
do. Or they ingeniously prevent or fix an injury, or solve a running problem.
Are you with me on this?
If so, keep reading for a list of essential running hacks I’ve compiled over the last 4 years of
running.
Note: This post contains affiliate links, meaning, if you click through and make a purchase, we may
earn a commission. This is at no additional cost to you. And we won’t ever, ever write about a
product we don’t believe in. Opinions are entirely our own.

15 Running Hacks You NEED to Know

Consider this my running advice ABOUT running hacks, from a runner who uses these hacks
herself.
1.) Keep Your House Key Safe -> Tie it into Your Laces

Ever leave the house for a run and aren’t sure where to put the house key?
I feel safer when it’s with me (even though I’ve hidden it in plants, on my car tire, and under
rocks…).
Some pants have hidden key pockets and some don’t. So where do you put the key when your pants
don’t have pockets?
Lace the key into your shoe. This simple running hack ensures your key won’t get lost because it’s
safely tied where it can’t fall out.

2.) Prevent Chafing with Aquaphor/Body Glide/Vaseline

No one told me about this when I first started running. I wish they had.
I got SO many blisters and my sports bra chafed me on long runs. Friction is not your friend.
Enter Vaseline, Body Glide, and Aquaphor. Your new best friends.
I use on my upper body, on areas that could chafe.
I use Aquaphor on my feet because it creates a moisture-protected seal around my skin (and feet
are sweaty!).
You probably already have Vaseline around the house. It can be used too, in a pinch.
3.) Lace Your Shoes Differently (to Solve Various Problems)
 Image credit: HeandSheEatClean.com

I never thought to lace running shoes in different ways until my right heel started slipping.
This hack works for some tricky shoe-fit problems, especially if the issue is only happening to one
foot (and you don’t want to buy a new pair of shoes to solve the issue).
Need more space due to a high instep? Need more room? Have a narrow heel?
Save money on new running shoes! Try the lacing above, or check out the full post here.

4.) Run in the Rain-> Keep Water Out with Duct Tape

While training for my first 10 Miler, it rained. A lot.

I was frustrated because my feet were wet during runs (leading to blisters) because the water
soaked into my shoes and socks.
So I complained. A lot.
And then my husband found an article on how to duct tape your running shoes to keep water out. I
tried it, and it worked!
I then used this hack during the actual race and was SO thankful I’d found it.
Want more hacks for running in the rain? Check out Running in the Rain: 8 Strange Tricks That
Actually Work.

5.) Prevent Blisters on Your Toes/Feet – Wear Toe Socks

Again, I experienced blisters while training. Mostly on my pinky toe.

It hurt and would ruin my running schedule while I took a break to heal it.
The magical fix: TOE SOCKS. No kidding.
Ugly? Maybe. Effective? Absolutely!
[easyazon_link identifier=”B005ADLSD0″ locale=”US” tag=”howtorunguide-20″]Injinji[/easyazon_link]
is my go-to brand. They have lightweight and midweight toe socks in tons of colors.

I currently own at least 8 pairs Best running hack ever to save my training (and my sanity).
Find more blister-prevention tips at 7 Clever Ways to Prevent Blisters from Running(toe socks are one
of them!).

6.) Pin Gels to Your Waist – Easy to Access, Easy to Open!

Many runners use [easyazon_link identifier=”B00CQ7QDQA” locale=”US” tag=”howtorunguide-

20″]GU energy gels[/easyazon_link] for fuel during runs lasting 60 minutes or more.
If your pants don’t have pockets, you end up carrying them. And maybe dropping them. It’s a pain.
Plus, if your hands are sweaty, it’s hard to rip the top off to open it.
Solution: Use a bobby pin to pin it to your hip!
No more carrying GU. And this running hack helps rip the top off since something is gripping it already
(the bobby pin). So much easier!

7.) Keep Your Phone Dry -> Use a Plastic Baggy

My first (and only, to date) Half Marathon was the rainiest day of the season.
I freaked out thinking I had to leave my iPhone behind. Sad runner.
Thank goodness someone suggested using a plastic baggy to cover the phone! Run saved!
This hack protects your phone from moisture, for free. Happy runner.

8.) Save Money on Running Gear -> End of Season Sales

Running clothes and gear gets expensive.
When is it less expensive? At the end of the season when it’s on sale!
I personally don’t care if I have the “latest” color trend. Running clothes are running clothes, whether
they’re pink or teal.
This hack allows you to save money without sacrificing quality. Get the brands you love. And get
them on sale.
Plus, I love starting the next season with a bounty of new (cheap!) running clothes I bought last
season. It’s like a little present from my past self.

9.) DIY Water Bottle Holder – Save Money

Runners need to stay hydrated while running. This requires bringing a water bottle.
Make your own handle with a a cheap beer koozie – cut the bottom off, then, cut squares in the
sides and wrap it around a water bottle. BOOM. Done.
If you’re really crafty and want to sew one, check out these nifty DIY water bottle holder instructions.

10.) Save Money, Eat ‘Whole’ -> Make your own fuel snacks

Maple Sea Salt Energy Chews (Photo credit: fannetasticfood.com)

GU energy gels and other pre-packaged running fuel works great for some runners.
But not for everyone.
Whether you want to save money or eat more “whole” foods during your run, making your own
running snacks makes sense.
Some homemade or cheap running fuel ideas:
 Nut Butter-Stuffed Dates
 Watermelon Running Chews
 6-ingredient Homemade Electrolyte Chews
 Maple Sea Salt Energy Bites
 Applesauce squeeze packets
 Swedish Fish (ok not “whole” but cheap)
 Honey (I put some in a plastic baggy and then just ripped a small corner off to eat it mid-run)

11.) Motivation hack -> Sleep in Your Running Clothes

Want to make morning running a reality?
Do what many morning runners do and sleep in your running clothes.
Then, roll out of bed the next morning, throw on running shoes, and you’re out the door before your
brain realizes what’s going on.
My half marathon friend with 2 kids swears by this method as “the only way I can make myself run
at 5am“.
12.) Or, Lay Out All Your Running Clothes the Night Before

If sleeping in them doesn’t work for you, then lay out all your clothes the night before.
The fewer tasks that have to be done before running…the sooner you run, and more likely you are
to go.
So help yourself out. Prepare. And reap the benefits in the morning.
This hack made me a morning runner…and I used to HATE running in the morning. Magic!
These other foolproof ways to become a morning runner will amaze you too: 14 Easy Ways to
Become a Morning Runner.

13.) Money-saving hack-> Older Model Running Shoes

Ask about older models when getting fitted for running shoes.
I didn’t know this at first and got “sold” on multiple $100+ running shoes before learning this trick.
Older models are usually $20-$50 cheaper than current models, with minimal differences. You still
need to try them on to ensure proper fit….but if the shoe fits, why not save money?
Example: I bought last season’s Asics for $85 while the current season’s models were running well
over $100 (I tried one on that was $120 before remembering to ask about an older model). Yikes!

14.) Remember to Replace Running Shoes ->Track Running Shoe Mileage

Running shoes only last 250-300 miles (400-500km). But it’s hard to keep track of this.
I use RunKeeper Go and it keeps track of my shoes and their mileage for me (screenshot above).
If you have more than one pair, add them in and associate the correct pair with each run easily as you
go.

15.) Save Time -> Do Less Laundry

Sick of all the (smelly) running clothes in your laundry basket?
Try this: step into the shower with your running clothes on after a run, then ring them out
and hang them up to dry.
This hack gets you at least another use before sending them through the real laundry for a thorough
cleaning (and keeps your laundry basket from smelling).
Bonus: think of all the laundry detergent and electricity you’ll save! This basically cuts your running
laundry in half.
How to Run Faster in 30 Days or Less
Runners dream of running faster. We love shiny new PR’s. It’s kinda our thing.
We try to learn how to run faster, but (unfortunately) don’t always train properly…and that’s a
bummer, because…injuries. Injuries = sad runners.
Don’t be a sad runner. Learn how to train for speed and how to run faster this month!

First: Know Your Baselines & Pick a Goal Pace

In order to run faster, you need to know how fast (or not-so-fast) you already run right now.
That’s where pace comes in.
Pace, or running pace, is minutes per mile. So if you run 1 mile in 10 minutes, you have a 10
minute pace. If you run 2 miles in 22 minutes, you have an 11 minute pace. Total miles divided by
total time equals running pace. Here’s an example of “Avg Pace” from the Runkeeper app:

So how do you figure out your current pace? There are a few different ways:
 Recent 5K Time: 5K’s are one of the most popular distances so it’s likely that you’ve run one
recently. Take your pace from the 5K and assume that is your baseline.
 Time Yourself on a Track: You can run a 5K, or warm up and then run a mile (then cool
down) and take the 1 mile pace as your current pace.
 Use a Pace Calculator: Maybe you haven’t run a 5K exactly but have run another distance
and want to calculate pace off that. The Cool Running Pace Calculator is simple (no frills) –
just enter in time and distance and click “calculate pace”. Note: It’s best to figure out your
current pace related to the same distance you want to train to run faster for. So if you want to
run a 5K faster, take you current 5K pace now. The pace calculate method is a last ditch
effort.

As mentioned above, distance plays a big role in running faster. A faster half marathon is different
than a faster 5K (pace-wise) and your training would differ too.
So the next step after figuring our your current pace is to choose a desired distance. From there, you
can figure out a target pace for the distance you want to run.
Here’s an example, using Mary the Runner:
Mary wants to learn how to run faster. Her current 5K pace is 11:00 (meaning she runs a mile in an
average of 11 minutes).
Mary usually runs 3-5 mile runs, so she isn’t a beginner runner. She signed up for a 5K in a few
months, and wants to run faster than her current 11 minute pace. She decides to target a 10 minute
pace for that upcoming 5K.
So Mary uses Runners World’s Training Pace Calculator to look up her current and target paces. The
calculator shows her current and target paces for long runs, easy runs, and speed runs at each pace,
so she knows where to start and what to train up to. More on long runs, easy runs and speed runs
later.
Mary’s Current Paces (based on an 11 minute 5K pace now):
Mary’s Target Paces (based on a 10:00 minute target 5K pace):

Know & Maintain Proper Running Form

This may seem obvious to some of you, but proper running form is the key many things– including
increasing speed, preventing injuries and being a consistent runner.
So what is proper running form?
Running form can be broken down into 4 main areas: Posture, Core Strength, Arm Positioning, and
Proper Foot Placement.
Posture:
Shoulders back, head up and facing towards the horizon (not down looking at your feet), with a very
slight forward lean.
Core Strength:
Engage your glutes, hips and abs to keep a straight core while running. Do not twist or lean to one
side or the other.
Arm Positioning:
Keep arms at a 90 degree angle or less. Do not pump arms, or cross them across your body. Instead
use a natural front to back cadence that will control your rhythm. Keep your elbows and arms close to
your sides (not out away from your body like wings).
Proper Foot Placement:
Make sure your foot strikes under your body, not in front or behind it. Engage your glutes when
landing and spring forward with control. Do not land really hard or loud. Maintain shorter strides.
To increase speed, increase turnover (number of times your feet hit the ground), but do not increase
stride length.

Don’t Run Fast Every Run

There are 4 basic types of runs that most runners include in their weekly schedules: a long run, a
tempo run, a hill or interval run, and an easy run (or two). The interval run (and tempo, if you’re
increasing target pace over time) are the only fast ones.
As you saw above in Mary’s Training Paces Calculator, the easy run and long run are at much slower
paces than your normal average (or your target pace). Slower runs are very important in training
too.
While it’s very tempting to speed up while on a long run or hill run, don’t do it. Stay within your target
pace. Save the speed for the speed runs and your body will thank you by getting faster without
over-training.

Interval Training (aka Speed Work)

Interval training – also known as “speed work” – is where your body gets used to increased speeds by
repeating bursts of speed followed by periods of rest (aka recovery).
Why is interval training good for runners? Multiple reasons.
1. Increases cardio fitness
2. Improves running efficiency
3. Gets your body used to increased speeds
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Some interval training tips:
 If you’r a beginner, make sure to pick a pace for your high-intensity push that you can
maintain throughout all the repetitions (meaning don’t start off too fast or hard for your fitness
level)
 Try not to exceed 30 seconds of high-intensity at the beginning
 Make the recovery time at least double the high-intensity time, if not more
Interval training will help your body learn how to run faster. A lot of runners experience PR’s after
incorporating interval training into their running schedules!

Run Hills

Ah, hills.
A blessing and a curse, all in one.
As much as we may dislike hills, integrating hill work into your training schedule will also teach your
body how to run faster. If you want the nitty-gritty details, check out this article, which explains the
mechanics and science in depth.
In summary – running hills (correctly) increases force while fostering good form techniques (like
raising our knees up higher during stride).
One basic hill workout is: find a hill that is about 1/8 to 1/4 of a mile long, with about a 5-10%
grade. Don’t pick a hill that is too steep, or too long. Next, warm up for 10 minutes and then run up the
hill, and walk back down to recover. Effort should be high but not 100%. Recovery time should be at
least 2-3 minutes so walk slowly down the hill if you’re arriving at the bottom sooner than that. Repeat
this 3-5 times and add repeats only as your fitness increases.
Prevent Injuries

Injuries sideline runners all the time. Sometimes injuries just happen by accident, but often they are
preventable.
Take extra care to prevent injuries while training to run faster by:
 Following a Training Plan – select a training plan to fit your goals. Don’t over-train, or be
tempted to incorporate too many speed work sessions. It will only result in over-training,
which opens you up to injury.
 Cross Training Too – Strengthen supporting muscles by sticking to a cross training plan in
addition to your running schedule. Specifically – focus on abs, hips, glutes and quads as they
are main drivers of running form and weak muscles often result in injuries. Learn more
about Cross Training for Runners: The Hidden Secrets You Need to Know.
 Cautiously Increase Mileage or Intensity – Never increase weekly mileage but much more
than 10%, and try to evenly and strategically increase your workout intensity without major
jumps or your muscles could become overworked or strained by the increase (resulting in
injuries).
 Proper Nutrition & Hydration – our bodies need proper nutrition and lots of water to perform
well. Learn more nutrition for runners with Runners Food 101: The Ultimate Guide to Nutrition
for Runners.
o Looking for ways to drink more water (but hate drinking water)? Try these 5 Hydration
Hacks for Runners.

Keep a Running Log

Presumably, you start off learning how to run faster by identifying your current pace (as explained
above) and selecting a target pace to train towards.
Now you should track progress against that goal throughout training.
Keeping a running log is like keeping a food diary or regular personal diary, but focused on exercise
and your running performance. It allows you to document your journey and learn from it (or tweak
your plan if results are better or worse than expected).
A running log doesn’t have to be over-complicated – grab a cheap spiral notebook or create a
digital spreadsheet (in Excel or Google Sheets).
Track things like: workout type (run and run type, cross training, etc), target pace for that run, actual
pace for that run, how you felt, what shoes or gear you wore, the weather, etc.

So – are you ready to run faster in the next 30 days? Great! Go get your next PR, runner friend!

20 Running Tips to Make Running Easier

New to running? Need some good running tips? Or have you been running for a while and want some
more advanced running tips for intermediate runners?
Then read on, my runner friend, to see 20 awesome running tips for all runners.
Runners sometimes make running harder…don’t be that person.
Listen to these important running tips to make running easier and more enjoyable.
Note: This post may contain affiliate links, meaning, if you click through and make a purchase, we
may earn a commission to help keep the site running. This is at no additional cost to you. And we
won’t ever, ever write about a product we don’t believe in. Opinions are entirely our own.

Running Tips for Beginners:

Beginners can benefit from some basic running tips that help with gear choices, pre- and post-run
prep, and training styles.

1.) Do Dynamic Stretches Before Running, And Static Stretches After

In recent years, research has shown that dynamic stretches are best for pre-run warm ups, while
static stretches are more helpful post-run.
Why? Muscles are already warmed up after a run, and static stretches allow you to hold a stretch for
a period of time to lengthen it and increase flexibility and range-of-motion (which is best done when
the muscle is already warmed up).
However, trying to stretch out muscles that haven’t been warmed up yet can cause pulls. So instead
try dynamic stretching, which involves doing certain moves or exercises in-motion, as opposed to
statically, to warm up multiple muscle groups.
Try Dynamic Moves like: jumping jacks, leg swings (side to side motion of your leg to warm up the
hip flexors), lunges and twists are some examples.

2.) Use Vaseline to Prevent Blisters

Chaffing is a real and uncomfortable thing for runners. But you can (try to) prevent it.
Use vaseline (or [easyazon_link identifier=”B00IB0X5FS” locale=”US” tag=”howtorunguide-
20″]Aquaphor[/easyazon_link] or [easyazon_link identifier=”B01IBVUY6Y” locale=”US”
tag=”howtorunguide-20″]Body Glide[/easyazon_link], both are pretty inexpensive) on any area that will
rub against something throughout the run – think bra straps, feet, waist line, etc. If there’s friction, a
blister or chaffing can happen.
Many runners experience blisters on their toes or heels as a result of increased mileage. To prevent
this from happening, simply apply a liberal amount of vaseline to the area before a run.

3.) Get Good Running Shoes

Think you can cheap out on a pair of non-brand-name sneakers for $30 and no one will ever know the
difference?
Wrong.
If there is ONE THING you should invest in during your running journey, invest in running shoes.
Seriously. Take this to heart. It can be the difference between loving running or hating running.
Between being sore and tired and unhappy after a run, or feeling accomplished and happy instead.
I’ve been there. You think saving $30 or $50 on shoes is an amazing idea. But it’s not. Goget fitted
at your local running store and then buy the pair of running shoes that best fits your gait and foot
strike (etc).
Wearing sneakers that aren’t made for running, or cheap running shoes that aren’t meant for you,
starts you off on the wrong foot (literally) and can ruin your running ambitions.

4.) Replace Running Shoes Every 300-400 miles

I’ve seen recommendations on when to replace running shoes ranging from 250-350 all the way up to
500-600 miles.
Ultimately, you will know when running shoes need to be replaced by how your legs, feet and joints
feel after a run.
But it’s better to err on the side of caution and replace earlier rather than later.
Worn out running shoes are bad for training, so make sure to rotate in a new pair BEFORE the old
pair is totally worn. That way you have a backup.
Bonus tip: use your fitness tracker (like Runkeeper) to track the amount of miles each pair of shoes
has run.
These screenshots show where to find the shoe tracking feature in Runkeeper. It’s under Settings >
Shoe Tracking. You can input more than one pair and select a pair to track for each activity.

5.) Get Performance (Wicking) Running Clothes

Cotton is the devil for runners. Step away from the cotton.
Performance wear – also known as clothing made from “wicking” material – means moisture from
sweat is wicked (or pulled) away from your skin. This helps your body regulate temperature and
drastically reduces the risks of blisters or chafing.
Performance gear can get expensive, however, there are multiple ways to get cheaper
performance gear:
 Clearance – buy performance gear at the end of the season on clearance in preparation for
next year. I do this a lot with winter gear and can get 30-50% off name brand prices (plus it’s
like giving future-you a gift next season!)
 Last Years Styles – I don’t know about you, but if I can save 50% by buying a color that was
“in” last year, then this is a deal for me.
 Discount Retailers – I like TJMaxx the best for performance gear because they offer name
brands for WAY less than retail price. I recently got a running shirt for $11.99, running/yoga
pants for $14.99, and a sports bra for $14.99. Not bad at all!
 Non-Name-Brand Options – Kohl’s, JCPenney, etc, all have their own brands (and other
non-big-name brands) of athletic and performance gear at lower prices. If the material is right
and it fits, consider these options over name-brands.
Learn more about the essential running gear beginners need and prepare yourself for running
success.

6.) Run With a Buddy to Make the Time Go By Faster

Running is supposed to be fun. While it can be a solo activity, it can also be much more enjoyable
with a friend.
Long runs are supposed to be run at a conversational pace. Many beginners should run all runs at
this slower, easier pace too.
Guess what that means?
You and a friend get the whole run to catch up!
No need to focus on your running app, the miles, or your playlist. Just conversation. And trust me, it
makes the run go by SO FAST!

7.) Get Good Sleep

Most people don’t get enough sleep. And that’s a huge detriment to your mental and physical
health. Sleep is so crucial to success.
But especially for runners, getting enough sleep each night is especially important to recovery and
energy.
Make sleep a good habit along with a good running schedule. Sleep, running, stretching,
hydration…all of these things are important in equal measure. Don’t ignore them.

8.) Only Increase Weekly Mileage by 10% Each Week

Almost all training schedules show a 10% or less increase in total mileage per week, and it’s for a
good reason.
Running a 5K? A Half marathon? Something in between? Make sure your training plan only increases
mileage by 10% from week to week to give your body time to adapt to the new distance without
experiencing injury.
The exception to this rule is short distances. Your 5K training may have you going from 3 miles to 4
miles the next week. Or 5 to 6 miles. Technically 3 to 4 is a 33% increase but the mileage is so low
that it’s ok.
However, don’t try to be a hero and go from 10 miles one week to 14 miles the next week. Step up
slowly and surely from week to week for the best results.

9.) Focus on Distance, Not Time

Many new runners get hung up on time.

It takes me that long to run a mile? Am I too slow? Why is everyone else so fast? I should speed up!
This is the wrong thought process.
Don’t compare yourself against other people. You have no idea how long they’ve been running, if
they’re actively training for speed or not, or what their general story is.
Compare yourself only to you, and be gentle at first. Running for beginners can be an adjustment.
Your body needs time to adjust. Your mind needs time to adjust.
So instead of constantly worrying about your pace or time – focus on your distance.
Especially if you’re following a training plan for something. Is today’s run supposed to be 3 miles, but
you’re tired? Go slow. Pace yourself. Just get the miles done and forget about how long it takes.

10.) Run to a Good Playlist

Like getting a running buddy, a (good) running playlist can make all the difference between a crappy
run and a fantastic run.
I’m my most energetic self while running to a good DJ Khalid song. Or Pitbull. I’m not that picky, but it
needs to have a beat.
So do yourself a favor and craft a great playlist or two. Check out The Ultimate 60-Minute Running
Playlist for inspiration.

Running Tips for Intermediate Runners:

Consider yourself a distance runner? Maybe you’re running 10K’s, 10 Milers or Half Marathons and
want some extra running tips

11.) Strengthen Hips and Glutes to Prevent Injuries

Runners need strong glutes and hips (amongst other muscle groups). It’s a fact.
Get ahead of it and pro-actively do strengthening exercises for runners that will help prevent injury
and make you a stronger runner.

12.) Add Cross Training into your Weekly Schedule

Runners don’t just run anymore.

They cross train to strengthen supporting muscles too.
What is cross training exactly? Well, cross training activities are anything other than running (in a
nutshell). Yoga, cycling, swimming, and so much more, are included as cross training activities.
Learn more with: Cross Training for Runners: The Hidden Secrets You Need to Know
Add in cross training at least 1-2 times per week to supplement your running schedule.

13.) Pace Yourself

Too many runners get overly-ambitious at the beginning of a run or race and go full-force at the
beginning, only to fizzle out halfway through.
Instead, try pacing yourself. You’ll better learn your comfort pace and be able to maintain it
throughout the run without running out of steam.

14.) Pick Songs with the Right BPM to for Your Desired Pace
BPM, or Beats Per Minute, can help you set your pace.
Some elite runners use a metronome to learn and keep pace but that seems kinda boringand
unnecessary for intermediate runners. Playlist songs can do the same trick (in a muuuuch more fun
way).
Note sure what BPM is right for you? Find out with this BPM chart.

15.) Run Backwards

Say what?
Yes, run backwards, sideways, and front to back, to strengthen opposing muscle groups that support
regular forward running main muscle groups. It also increases overall fitness and balance.
Obviously don’t run backwards in dangerous situations. Do add backwards running when on a
treadmill or a safe non-trafficked flat road or trail (where no objects are in your way).

16.) Do Foam Rolling

Runners love foam rolling for very good reasons.

First, foam rolling helps relieve muscle soreness and tightness after intense workouts or runs.
Second, foam rolling helps blood circulation and relieves problem spots (like knots) with myofascial
release.
Start by foam rolling 1-3 times weekly. Increase as needed.
And check out these 6 Classic Foam Rolling Moves for Runners (The Ultimate Foam Rolling Guide)
too.
Need a foam roller? Start with a softer foam roller like the [easyazon_link identifier=”B00AQ4D0IE”
locale=”US” tag=”howtorunguide-20″]Spri foam roller[/easyazon_link] and then work your way up to a
[easyazon_link identifier=”B00XM2MRGI” locale=”US” tag=”howtorunguide-20″]high-density foam
roller[/easyazon_link] if the foam starts feeling too squishy.

17.) Run Negative Splits Sometimes

Some runners need to pace themselves while others should run negative splits.
Negative splits mean you progressively run faster (starting slower and ending faster) and run the
second half of a run or race faster than the first half.
Why run negative splits? Your muscles and joints are warmed up towards the end of the run, but
not so much at the beginning. Because of that, increasing speed towards the end can be better for
your body.
Plus, mentally, negative splits prepare you to finish strong on race day.

18.) Run Faster with Interval/Hill work

Focus on the basics first (proper form, breathing and pacing) first. Once you feel you’re ready to train
for speed, try intervals and hill work.
Intervals consist of short bursts of fast running with rest periods in between This can be structure
or based on feel (like Fartleks, which allow you to run fast and slow down in bursts based on how you
feel) or specific time intervals.
Hill work teaches your legs to work harder and you become more efficient (resulting in naturally
faster pace on flat surfaces).
Both are good training techniques to include in your schedule to increase speed. But don’t over-do it.
Many runners recommend only 1 speed work session per week.

19.) Fuel Correctly (Before, During and After Long Runs)

Runners need proper nutrition all day to perform their best. But proper fueling (aka eating) is required
before, during and after long runs too. A long run is any run longer than 60 minutes for most runners.
Learn what runners eat before, during and after long runs to fuel your run deliciously.

20.) Test Long Run Snacks Before Race Day

And last but definitely not least. never ever try new foods on race day.
Test long run foods during training runs to see what works for your body.
Some runners can only tolerate whole foods like bananas or nuts, while other runners’ stomach’s
prefer engineered fuel like [easyazon_link identifier=”B07BRC58YB” locale=”US” tag=”howtorunguide-
20″]GU packets[/easyazon_link] or [easyazon_link identifier=”B00O2BHA7O” locale=”US”
tag=”howtorunguide-20″]energy chew blocks[/easyazon_link].

Runners Food 101: The Ultimate Guide to Nutrition for Runners

Confession: I grew up in a house filled with carbs. Unhealthy carbs. I didn’t even know what runners
food was until I researched it while training for my first 5K.
Runners food seemed like this mystical thing that only marathoners needed to know about.
I can totally eat this cupcake before a run, right?! It has sugar. And sugar makes me energetic…which
means it’s fuel….right?!
Wrong. Very wrong, self.
Luckily, I learned that runners food isn’t complicated. In fact, it’s based on basic nutrition, with
some tweaks.
Read on for the rundown on runners food basics and what it means for you.

1.) Nutrition Basics: Carbohydrates, Proteins, and Fats (oh my!)

Food mostly falls into one of two categories: Macronutrients and Micronutrients.
Macronutrients are the large majority of what we need to consume for energy, and include three
basic groups: Carbohydrates, Proteins and Fats.
Your’re probably already familiar with these.
Micronutrients are what we need to consumer in smaller quantities for our body to use the energy
from macronutrients, and are vitamins and minerals.
Easy so far, right? Here’s more of a breakdown:

Carbohydrates:

Carbs provide energy to the body. Obviously important, especially for runners – you need plenty of
fuel.
A regular exerciser should consume about 50-60% of his/her total daily calories in carbs*.
1 gram carbs = 4 calories
Often, pre and post race runners food recommendations are in grams, but most people think in terms
of calories.
List of Great Carbs for Runners:
 Whole grains like oatmeal, brown rice,whole wheat pasta and bread
 Lowfat yogurt and greek yogurt
 Fresh whole fruits like bananas, apples, berries and more
 Sweet potatoes
 Vegetables like leafy greens, broccoli, tomatoes etc
Proteins:

Proteins are often referred to as “building blocks” of the body and aid in growth and repair.
10-25% of your daily calories should come from proteins.
1 gram protein = 4 calories
How many times have you heard your friends (who love weight lifting) say they need protein? Or are
drinking a protein shake after the gym? That’s because protein helps build and repair muscle
(amongst other things).
For runners this is important – what’s the point of training to build muscle to protect against injuries if
you don’t eat enough protein?
List of Healthy Proteins for Runners:
 Lean meats (beef, chicken, fish)
 Eggs
 Quinoa
 Beans
 Lentils

Fats:

Fats are both an energy reserve and essential to absorbing fat-soluble vitamins and minerals for your
body to use.
20-30% of daily calories should come from fats.
1 gram fat = 9 calories
Fats used to have a bad reputation but they are incredibly important to proper nutrition. Make sure to
know the difference between saturated fats and unsaturated fats.
Saturated fats can drive up risk of heart attack (and other conditions) if eaten in excess.
Recommended daily amount is less than 10% of your total calories.
Examples of foods with saturated fats include:
 Fatty red meat
 Cheeses
 Whole milk
 Butter
 Coconut oil
Unsaturated fats are the super healthy ones you want to make up most or all of your fat intake.
Examples of unsaturated fats include:
  Olive oil
 Avocados
 Walnuts
 Flaxseeds
 and fish like salmon

Those are nutrition basics that runners should adhere to.

Now some extra layers to the nutritional guidelines as it applies to runners food:

2.) Reduce Processed foods, Increase Whole Fresh Foods

I’m sure you’ve heard about eating fresh and whole foods (there are diets based on the concept).
To define what I mean by “processed food”, this CNN article does a great job by saying:
“It’s the more heavily processed foods, snacks and meals high in added sugars, sodium and
unhealthy fats that are the “problem” processed foods, as consuming too many of them can lead to
health problems. Also known as “ultra-processed” foods, they are formulations of salt, sugar, oils
and fats, as well as flavors, colors and other additives.”
Processed food is essentially empty calories that provide little or no nutritional value to our bodies.
This is bad for everyone, but especially for runners.
Runners need fuel to perform – and fuel comes from proper nutrition (see above on macros and
micros)…and I’m not talking just marathoners. All runners need real, nutritionally-sound food to run.
So replace processed food with whole fruits, vegetables, nuts and more. And feel the difference in
your running!

An Aside On Salt:

While not a processed food, too much salt intake causes problems too (like high blood pressure).
And processed foods contain WAY too much salt (because salt is used as a preservative and taste
enhancer).
According to the FDA, the recommended daily amount of salt is 2,300 mgs (about 1 teaspoon).
Runners may need a tad bit more salt in their diets to replace what they sweat out during a run. But
not substantially more. Use caution.
Example of processed foods with high salt content:
 Per 1/4 of frozen Tombstone Pepperoni Pizza there is 780mg of sodium (and really, who
eats only 1/4 of a frozen pizza)
 290mg of sodium in one single Kraft Singles cheese slice
 A McDonald’s Big Mac has 950mg of sodium and The Burger King Whopper (smaller!) has
the same amount
3.) Hydrate – Drink Plenty of Water

Water is essential to your body.

From lubricating joints to dissolving minerals to carrying oxygen and nutrients to cells….a runner
MUST stay hydrated.
I’ve seen different recommendations on the amount of water to drink each day – but the rule I follow
(and have seen the most) is:
Divide you body weight in half, and that is the number of ounces to drink daily.
So if you weigh 150lbs, you need to drink 75 fluid ounces of water every day.

Tips to Help Hydrate Properly:

 Carry a water bottle all day.
o I use an insulated 25oz bottle so it lasts longer than a 16oz bottle, and the water
stays super cold for hours.
 Take a water bottle with you on runs lasting 30+ minutes.
o I use a water bottle with a handle (like this one) but some runners prefer a running
belt with water bottles attached instead (like this one).
 Try fruit-infused water if regular water bores you
o Here’s a fabulous list of 14 fruit-infused water recipes (watermelon mint is my fave)
General rule of thumb is if your pee is pale or transparent yellow, you are well hydrated (see a fun pee
color chart here).

4.) What to Eat Before, During and After a Run

Runners often wonder what runners food to eat before, during, and after a run.
The answer: it kinda depends on the time/distance of the run.

What to Eat Before a Run

 Under 45-60 minutes: Most runners don’t need to eat before (but do what’s right for your
body)
 1 hour to 1.5 hours: eat a light, easily digestible snack like half a banana, tablespoon of
peanut butter, or an orange, about 30-60 minutes before running
 1.5+ hours: eat easily digestible foods like half a bagel with peanut butter or honey, plain
oatmeal, a whole banana, or yogurt with granola. Eat about 30-60 minutes before your run.

What to Eat During a Run

 Under 60 minutes: Most runners don’t need to eat anything during

 1 hour – 3 hours: 30-60 grams carbs (120-240 calories)
o I eat one Gu Energy Gel every 45 minutes, they are 100 calories each
 3+ hours: 30-90 grams carbs (120-360 calories) but this varies greatly by individual

What to Eat After a Run

Recovery foods should be rich in carbs and proteins (somewhere between a 3:1 and 4:1 ratio).
Excellent recovery foods include:
 Chocolate Milk
 Banana and nut butter on toast (my fave!)
  Avocado and egg whole wheat toast
 Oatmeal with chia seeds and a banana or berries (try these healthy breakfast bowl recipes)
 Greek yogurt with berries and granola
 So much more!

Focus on the Right Runners Food & Crush Your Training!

Well, those are the basics of runners food – did I miss anything? Have questions? Ask in the
comments or email me at contact[at]howtorunguide[dot]com – I’d love to hear from you!
Ready to train for a 5K with an awesome 5K training plan?
Or did all this talk about runners food make you motivated to go out and run – check out our Ultimate
60 Minute Playlist before you go!